LOSE a Little and GAIN a Lot!

Did you know that if you are overweight and lose only 5%  - 10% of your weight, you are on your way to better health?  Here are highlights from some of the studies on the benefits of modest weight loss. 

• Numerous studies show that weight loss, even if only 5-10%, significantly improves lipoproteins, hypertension, diabetes and insulin resistance, risk for osteoarthritis and it's symptoms, risk for selected cancers, and other risk factors for chronic diseases.

• The Finnish study which was the first published randomized clinical trial of diabetes prevention through lifestyle changes suggests that sustained modest weight losses of 5% of bodyweight can reduce the risk of developing a chronic disease.

• Recent studies also have demonstrated that weight cycling is associated with increased health risks. Sustained weight loss, even 5% is a far better health outcome than weight loss and then regaining of the weight.

• Several studies suggest that intentional weight loss is associated with decreased mortality. One study of 43,457 women found that any amount of intentional weight loss resulted in health benefits. In this study, women who intentionally lost weight had a 40-50% decrease in deaths from obesity-related cancers and a 30-40% decrease in death from type 2 diabetes. Another study of 49,337 men reported a 32-36% decline in death from diabetes among men with health problems who intentionally lost weight.

This blog content was adapted from the online article:  Lifestyle Management of Adult Obesity  Health Benefits of Intentional Weight Loss; http://www.vhct.org/case2500/benefits.htm; University of Missouri Columbia School of Health Professions

Exercise Like a Kid and Feel Better!

Have you thought about what some of the psychological and emotional  benefits of regular exercise might be?  Research has shown that for men, women, children, youth, mid-life and the elderly, one of the greatest benefits is an overall improved sense of well-being.  Specific studies on the effects of exercise on clinical depression have shown that for some, exercise can alleviate symptoms of mild to moderate depression.  A sense of self-efficacy and confidence is another benefit for the far majority of people who keep up an exercise regimen.

What is it then, that keeps people from making the time to get regular exercise? 

If you ask most sedentary people why they don't exercise, one of the things they may tell you is that regular exercise is too hard and they really don't like it!   If you fit in this category, consider re-thinking your attitude.  First of all, replace your idea of exercise with activity and play!

Do you remember what it was like to play when you were a kid?  Be a kid again!  Learn to play! What activities did you do before you became more sedentary?  Dancing, playing on a sports team, biking, walking, hiking, swimming and gardening - to name just a few - are all healthy activities and when integrated into your lifestyle, are a significant improvement over being sedentary.  Remember that as few as 30 minutes a day of moderate activity can not only help you become physically healthier but also  psychologically healthier, too.

Keeping FIT is NOT always EASY: Part 3 Are YOU a Social Eater?

Keeping fit is not always EASY!  Do you think you may be a "social eater?"  Why do you eat what you eat and when you eat it? Is eating a social experience for you? Do you find that when you are with a group of your friends, you lose track of what you have eaten and continue to fill up your plate although you are already satiated? That’s a very common experience for some.  In fact, researchers (Nicholas A. Christakis, M.D., Ph.D., M.P.H., and James H. Fowler, Ph.D) have found that overweight and obese people were more likely to have a circle of friends who were also overweight and obese (and therefore probably social eaters also). And we also know that many people are more likely to be successful in reaching weight loss goals if they participate in a group with shared weight loss goals (for example, “the Biggest Loser” on television, Weight Watchers Program, etc.).  So if social eating is your downfall, don’t despair.  Instead, find a group who share similar weight loss goals and you  will more likely be successful in losing the desired weight.